FOF Gym Chat

What do you do when you’re feeling sore, tight, or banged up? Quitting isn’t the answer — but neither is ignoring the problem. In this episode, we share strategies to modify training, prioritize recovery, and keep progressing even when you’re not at 100%. Enjoy! K+J

Our next training cycle starts on Monday, 9/1. Here's a breakdown of what to expect. Here's a hint...we will see lots of supersets :). Enjoy!

Goals can be a great motivator — until they start feeling like a prison. In this episode, we’re digging into what happens when the very thing that’s supposed to inspire you starts holding you back. We’ll share how to spot the signs that your goals have become a cage, why flexibility matters, and how to shift your focus so you can keep progressing without burning out or losing joy in the process. If you’ve ever hit a goal and still felt unfulfilled — or found yourself trapped by your own expectations — this episode will give you a fresh way forward. Enjoy! K+J

The effort you put into growing—whether it’s emotional control, fitness habits, or mindset shifts—is changing you, even if you can’t see the results in real time. One day, life will test you… and the “new you” will show up. In this episode, we share a personal story from a day on the water that could have gone sideways—but instead became a win—because of years of small, unseen work. We’ll talk about why growth is often invisible in the moment, how to keep showing up for yourself, and how those habits eventually shine when it matters most. Enjoy! K+J

Everyone wants the secret to long-term results—but the truth is, it’s not flashy. It’s not intense. It’s not exciting. It’s mundane. In this episode, we dig into the not-so-glamorous habits that actually drive progress—like prepping your food, showing up to lift, walking after meals, and sticking to your plan even when it feels boring. They’ll talk about: * Why consistency beats intensity (every time) * Real-life examples of “mundane” habits that compound over time * How to push through the funk when you feel stuck or unmotivated * Simple strategies for building systems that last If you’ve been waiting for motivation to show up—this episode is your reminder that discipline is what builds results. Enjoy! K+J